Comparing Nutrients in 100 calories Shiitake Mushrooms VS Sunflower Seeds

Weight per 100 calories

• Shiitake Mushrooms: 294g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 17.2 times more energy per unit of mass than Raw Shiitake Mushrooms, which is very high in comparison to other foods. Shiitake Mushrooms having low energy density.

Which food has more nutrients per 100 calories - Shiitake Mushrooms or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Shiitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	NA	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	9.66% 7g	0.62% 0.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 0.43g	g per day for Men 19-50 years
Fiber	19.3% 7.35g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.68% 0.044mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.3% 11.4mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88.2% 4.4mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	59.3% 17.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.56% 38.2μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.82% 53IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.59% 5.9mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	34.2% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	14.5% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 329mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	1.76% 26.5mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.03mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	7.13% 264g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Shiitake Mushrooms vs Sunflower Seeds:

• Raw Shiitake Mushrooms have 10.5 times more Vitamin B2, 8 times more Vitamin B3, 22.8 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.7 times more Vitamin B1 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 100 kcal.

Comparing minerals per 100 calories for Shiitake Mushrooms vs Sunflower Seeds:

• Raw Shiitake Mushrooms have 1.4 times more Copper, 1.3 times more Iron, 2 times more Manganese, 2.9 times more Phosphorus, 8.1 times more Potassium, 1.8 times more Selenium, 17.2 times more Sodium, 3.5 times more Zinc and 325.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Calcium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Shiitake Mushrooms have 5.8 times more Carbohydrate, 15.6 times more Sugars, 5 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.1 times more Fat than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Raw Shiitake Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 kcal.